FEBRUARY 17-18, 2017 NORCROSS, GANATIONAL CONFERENCE

2017 NATIONAL CONFERENCE

FEBRUARY 17-18, 2017 NORCROSS, GA

TheTrojanPowerProgram

AnoverviewoftheWayzataPublicSchoolSystemyearroundstrength

andconditioningprogram.

TopicsCovered

• DistrictWideInitiatives• SchoolCurriculum• AthleticPerformance• Gameday Lifting• SummerProgram• EmergencyPreparedness• Others/Questions

WayzataSchoolDistrict

• Foundedinandaround1855• 8ElementarySchools• 3MiddleSchools• Employs1,300people– 700teachers.• Serves11,500students.• 15milesWestofMinneapolis• Veryaffluentcommunity.

WayzataBay

Winter

WayzataHighSchool

WayzataHighSchool

• Enrollmentof3,500- Grades9- 12• Graduatingclassof845.• Priorto2001Wayzatawon21teamstatetitles.• 2001– presentWayzatahas51teamstatetitlesand1

nationalchampionship(GirlsXC).• Builtanewfacilityandintheprocessoutfitted2middle

schoolswithequipmenttoexpandprogram.• IncorporatedaTrojanPowerReadinessprogramatthe

elementaryschools.• Summerprogramconsistentlydrawsover600participants

– 750wasourlargestgroup.

MyRoleatWayzata

• PhysicalEducationTeacher• StrengthandConditioningCoordinator• FootballDirectorofOperations• BlockSchedule– 90minuteperiods• TeachBlocks1,2,4,andrunafterschoolprogram• Block3prep– Halftimeforme• TermClasses– 8weekcourse• SemesterClasses– Everyotherday16weekcourse

Landof10,000Lakes

• MajorityofMNSchoolDistrictsdonotstartschooluntilafterLaborDay.

• FallSportsStartMondaynearestAug15th.• MEABreak2-3daysoff3rd weekinOctober.• NormalThanksgiving/WinterBreak• SpringBreaklateMarch/EarlyApril.• SchoolgoesthroughfirstweekofJune.• WeekofJuly4th isdeadperiodwithathletes.• MNhasmoreshorelinethanCA+HI+FL!

DistrictCoreValues

• Achievement– ChallengeforExcellence.• Collaboration– Maximizeopportunitiesandeliminatebarriers.

• Community– SenseofBelonging.• Equity– Meetneedsofallstudents.• Integrity– Rightthing,rightway,atrighttime.• Respect– Everybodyhasvalue.

TrojanPower

• HighSchoolProgramGrades9– 12• MiddleSchoolProgramGrades6-8• ElementaryProgramGrades4-5• TrojanPower(9-12)SummerProgram• TrojanStrength(6-8)Winter/Summer• TrojanReadiness(4-5)(CommunityEd)afterschoolprogramthroughouttheschoolyear

Curriculum

• Strength1– Introclass• Strength2– prereq Strength1• PeakPerformanceprereq Strength2• BlockSchedule(4)8weekTerms• 3rd BlockPrep(halftime)• PeakPerformanceBlock1,Strength2Block2,Strength1Block4– Recoveryforactivity.

ClassValues

• Tieourdistrictvaluesintoourcurriculum.• Getbetter(acheivement)• Workwellwithothers(collaboration)• Helpsomebodyelsegetbetter(community)• Doyourjob,knowyourrole(equity)• Technique,Discipline,Effort(integrity)• Beagoodperson(respect)

FacilityReflectsourValues

Inviting

CreatedaCultureofSelfDiscipline

• Curriculumapproachatalltimes,mirroredourschoolclasseswithoursummerprogramandafterschoolprograms.

• GaveroomandallowedforDifferentiation.• Createdagroupmentalitywiththeathletesthatstrengthmattered,andsodothey.

• Gotthecommunitytobelievethatstrengthmattered,andtheirsupportcontributed.

• Wantedthemtobeabletoseeitaswell.

Visibility

Lizard/ReptilianBrain

• FirstGatekeeperofBrain.• Waryofanythingnewordifferent.• PanicButtonofBrain.• Has3mainneeds:– Routines:PredictabilityandRepetitions.– Safety:BoundariesandSuccess/Results.– Systems:ProcessesandRituals.

• Autopilot

Routines

• Thisageneedsroutines,structureandneedtoseemanageableresults.

• Ourclassesfollowspecificroutinesatalltimes.Transitioning atitsbest.

• Attendance,GeneralWarmUp,DynamicWarmUp,SpecificPlatformWarmUp.

• Workoutprotocolsbasedonthelevelofclassorathleteintheclass.Differentiation

Safety/Systems

• MyClassesduringthedayareamix,athletesandnonathletes.

• Ihavetohaveasystemthattrainseveryoneinasafeandefficientmanner.

• Halfofthemneedboundariesandotherhalfneedtoseeresults.

• Creatingthatmixisthekeyingredienttomyday,andaretheprocessesandritualswefollow.

WayzataBlocks• White– Blue– Gold• Modifiedblockzero• Eachclasshasablockzeroweek,1st weekofthe8weekterm.

• “White”workoutsareStrength1• “Blue”isStrength2• “Gold”PeakPerformance• Wemodifytheworkoutsbasedonseveralfactorsandalsoassigntoathleticteamsbasedongradeleveletc.

Foundation

AthleticDevelopment

• AfterSchoolProgramflowswiththeschoolcalendarforoutofseasonprograms.

• Inseasonprogramsareonseparatetimelines.• Facilityisopen6:30am- schoolstart8:20am.• Openafterschool,schoolend3:10pm.• Variousprogramswilltrainuntil6pm.• Notpresentatallworkouts,coachesbringteamsinafterhours.

WorkingwithSports

• Collaboration.Iworkwiththecoachesandseewhattheybringtothetable.

• TheyworkcloselywithusinthesummerprogramsoIknowthemandworkouts.

• AirTrafficController– myjobistoassistinputtingallthepiecestogether.

• Ihavetocoachcoachesalot– turnoverinstaff,etc.

Athletes/Coaches

WorkingwithAthletes/Classes

• IfIhaveanathleteinclass,thathasateamworkoutbeforeorafterschool,wemonitorandadjust.

• Mobility,Stability,Agility,Flexibility,Etc.• DWMAassess– monitorandadjust.• “BecomingaSuppleLeopard”• AnkleRocker– ShinAngle– Etc.

GameDayWorkouts

• WewilltrainonGameDayinmyclasses.• SometeamschoosetotrainasateamongamedayandIfacilitatethoseteams.

• Wehavefeltverygoodaboutourgamedaytemplateandgettingathletesreadytoplay.

• Dynamic,Explosive,Controlled.• Reassurecoachesrepeatedly,“Taper”

SampleWorkoutGeneralWarmUp5minutes

ChangeofDirection2-3minutes

PositionStarts2minutes

PlatformWork5minutes

Presses

2-3minutes

TeamFinishers2-3minutes

LightJog /Bike

Not fullspeedyet

Now weareexplosive

DynamicWarmUp

GobletSquat 2x3

ExplosivePushUps

WalkingDynamic

React aswellasrun

Out ofstance/start

CleanProgression2x 5

SquatJumpOHS 2x3

MB Ballthrows

DynamicWarmUp

Shuffle andChase

FBteamhas cards.

Light andExplosive

MBCatch &Throw2x3

GroupStretch

Stayonbackhip etc

BasketballShooting

CleanPullsMB Slams

Jerk2x3

Etc.

2– 3x3,4x4,etc.

MBSquat&Press4x4

OutstandinginYourField

• I’mnotthesmartest/beststrengthcoachinthisroom,promiseyouthat.

• IamthebeststrengthcoachintheWayzataProgram.Iknowmycoaches,athletes,community,andthatisthekey.

• Youdon’thavetobeanexpertinthefield.Youneedtobeanexpertinyourfield.

• BeaFarmer.

TheFarmer

Programming

• Ourschoolhasaddedanextramathandsciencecreditabovethestaterequirementforgraduation.

• EventhoughIhavetheclassesnotallstudentscanfitthemintotheirschedule.

• Notallsportcoachesarecompletelycommittedtotrainingonaregularbasis.

• I’mdoingwhatIcan,withwhatIhave,withwhereIam.

Programming

• Wedonotusepercentagebasedtraining.• IuseaRepRangeMethod.• Certainpopulations/teamsIhaveusedpercentagebasedtraining.

• KeepcomingbacktoourRepRange.• Manymultiplesportathletes,youngerathletes,don’thaveathleticperiodstohaveallmyteamsonaregularbasis.

RepRange

• Wedon’tjustrunastraightlinearprogram.• Imanipulateworkoutsbyhavingthekidsgoupanddownoncharts.

• SometimesIwillmanipulatewhichendofthesetrepcharttheystartandendon.

• Theyareabasicguidebutnotsetinstone.• Eachathleteisdifferentandwearecertaintoaccommodateforthis.(APRE)

ExercisePool

• Allowforsomeathletestoincreaseordecreasetheloadorstress.

• Allowforotherstotrainatamanageablepace,orifinseasonetc.

• Accommodateslengthoftimeinbetweenclasses/terms,orjustnothavingtrainedinquiteawhile.

• Starteachtermoutwiththebasicsbutdifferentiateforeveryone.

SummerLove

SummerProgram

• Myfavoritetrainingblockhandsdown.• Mangeover650studentathletesasummer.• Usuallyemploy15-20coachesasummer.• Hiresportcoachesfirst– benefitsarehuge.Bycoachingmycoachestheybringintheathletesandtheylearnsystemstoworkwithathletesdowntheroad.

• Helpstoassistuswiththemultisportathlete.

4DayRollingSplit

• Dothisissummeraswellasduringtheyearattimes.

• RotateourFoundationMovementstoaccommodatea4dayweek.

• Clean– Squat– Bench– Clean• Squat– Bench– Clean– Squat• Bench– Clean– Squat– Bench• Backfillwithcorrespondingmovements.

TrojanOlympics

• Culminationofthesummerwork.• Annualcompetitioncombiningspeed,strength,power,andagility.

• AthletescomparethemselvestocurrentaswellasformerTrojans.

• Onlyrecordboardinourroomisthewinnersofthiscompetitionandtheystayupallyear.

• Definitehighlightofthecommunity.

SummerStaff

• Beginthesummerwithaweekofcoachespreparation.

• Includesprogramming,scheduling,facilityprepaswellasemergencystafftraining.

• Planyourworkandworkyourplan.• WealmostlostanathletetoSuddenCardiacArrestin2009.

• SCAis#1killerinhighschoolathletes.

AED’sSaveLives

• TrainyourstafftouseAED’sandCPR• SCAisanelectricalproblem,HeartAttackisaplumbingproblem.

• Ifakidsuddenlygoesdownimmediatelycall911,assumeitsSCAandgetanAED.

• Electricalshockisonlythingthatcanreturnnormalheartrhythm.

• Haveapreparedplan,outliningeverything.

AnyoneCanSaveaLife

• www.anyonecansavealife.org

EmergencyActionPlan

FEBRUARY 17-18, 2017 NORCROSS, GANATIONAL CONFERENCE

THANK YOU• Gary Schofield• Kevin Vanderbush• Fred Eaves• Rich Gray• NHSSCA• SPONSORS – YOU ALL ROCK!